exercise requirements

Time to move it, move it

Your Health

Dr Gita Mathai Dec 20, 2017 00:00 IST

You need to exercise regularly to maintain health, prevent weight gain, delay the onset of lifestyle diseases such as diabetes and hypertension, slow mental decline and even avert some cancers. It is essential for correct posture, restful sleep and a good mood. After an hour of working out, no problem seems insurmountable. The question, however, is "Just how much exercise is enough?"

Originally, 70 years ago, 10,000 steps per day was considered sufficient to maintain health. That translates to 5 miles or 8 kilometres. A sedentary person, who works at home or in an office, averages 1,500 to 3,000 steps a day.

People want to be fit. These publicised step statistics led to increased sales of wearable fitness devices, which calculated the number of steps taken. People became fixated on numbers and tried to frantically complete the requirement before bed.

After a series of studies, the number of steps needed per day to maintain health has been increased from 10,000 to 15,000. Usually, we take 100 steps a minute when we are walking fast. At this speed, it is possible to have short bursts of conversation. During speed walking or jogging, we take around 130 steps per minute. This means a person would need to walk for little more than two hours for 15,000 steps. Many of us cannot spare that much time!

Fortunately, continuous short bursts of activity throughout the day are also beneficial and more likely to result in sustained weight loss and fitness. After an intense 30-minute walk or run, if you sit at your desk the rest of the day (eight hours), you are unlikely to reach your 10,000-15,000 steps a day target. Also, despite all the effort, your lifestyle will be classified as "sedentary", with all its accompanying risks.

Hitting the gym is a popular concept among the fitness conscious. Unfortunately, studies show that gym memberships in India are more expensive than in Australia or the US. The timings are often inconvenient and the commute problematic. Motivation often dips after a few months. Since many gyms insist on advance payment for the whole year, money is often wasted.

Walking on the road is free. It is also possible to draw a figure of 8 on the terrace or the living room and walk for 30-40 minutes.

In addition to active exercise, muscles strength can be achieved with resistance exercises using dumb bells - 2kg for women and 5kg for men. This helps build muscle mass to support back, abdomen, knees, chest, neck and shoulders. Strong muscles speed up metabolism and increase endurance. Core exercises strengthen the spine, so you are less likely to suffer from degeneration, slipped discs and backache. Strong muscles burn calories faster and more efficiently, helping with weight loss.

Both the body and mind need healthy activities. Regular exercise releases chemicals from the leg muscles that keep the brain active. Irregular sleeping hours, late night television and texting take a toll on health. These produce a sluggish brain and a craving for unhealthy fatty foods, starting you off on that vicious circle of fighting weight gain again.

METABOLIC METER

• Have a heavy, protein-rich breakfast to give metabolism an early start

• Coffee, regular and green tea are also metabolic enhancers

• Skip the second drink to stop your metabolism turning sluggish

• Make weight training a part of your exercise regime to maintain muscle mass, which burns more calories than fat

exercise

how much exercise

Time to move it, move it

Your Health

Dr Gita Mathai Dec 20, 2017 00:00 IST

You need to exercise regularly to maintain health, prevent weight gain, delay the onset of lifestyle diseases such as diabetes and hypertension, slow mental decline and even avert some cancers. It is essential for correct posture, restful sleep and a good mood. After an hour of working out, no problem seems insurmountable. The question, however, is "Just how much exercise is enough?"

Originally, 70 years ago, 10,000 steps per day was considered sufficient to maintain health. That translates to 5 miles or 8 kilometres. A sedentary person, who works at home or in an office, averages 1,500 to 3,000 steps a day.

People want to be fit. These publicised step statistics led to increased sales of wearable fitness devices, which calculated the number of steps taken. People became fixated on numbers and tried to frantically complete the requirement before bed.

After a series of studies, the number of steps needed per day to maintain health has been increased from 10,000 to 15,000. Usually, we take 100 steps a minute when we are walking fast. At this speed, it is possible to have short bursts of conversation. During speed walking or jogging, we take around 130 steps per minute. This means a person would need to walk for little more than two hours for 15,000 steps. Many of us cannot spare that much time!

Fortunately, continuous short bursts of activity throughout the day are also beneficial and more likely to result in sustained weight loss and fitness. After an intense 30-minute walk or run, if you sit at your desk the rest of the day (eight hours), you are unlikely to reach your 10,000-15,000 steps a day target. Also, despite all the effort, your lifestyle will be classified as "sedentary", with all its accompanying risks.

Hitting the gym is a popular concept among the fitness conscious. Unfortunately, studies show that gym memberships in India are more expensive than in Australia or the US. The timings are often inconvenient and the commute problematic. Motivation often dips after a few months. Since many gyms insist on advance payment for the whole year, money is often wasted.

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Walking on the road is free. It is also possible to draw a figure of 8 on the terrace or the living room and walk for 30-40 minutes.

In addition to active exercise, muscles strength can be achieved with resistance exercises using dumb bells - 2kg for women and 5kg for men. This helps build muscle mass to support back, abdomen, knees, chest, neck and shoulders. Strong muscles speed up metabolism and increase endurance. Core exercises strengthen the spine, so you are less likely to suffer from degeneration, slipped discs and backache. Strong muscles burn calories faster and more efficiently, helping with weight loss.

Both the body and mind need healthy activities. Regular exercise releases chemicals from the leg muscles that keep the brain active. Irregular sleeping hours, late night television and texting take a toll on health. These produce a sluggish brain and a craving for unhealthy fatty foods, starting you off on that vicious circle of fighting weight gain again.

METABOLIC METER 

• Have a heavy, protein-rich breakfast to give metabolism an early start

• Coffee, regular and green tea are also metabolic enhancers

• Skip the second drink to stop your metabolism turning sluggish

• Make weight training a part of your exercise regime to maintain muscle mass, which burns more calories than fat

neck pain

Keep pain away - Your Health First published on 13-Dec-2017 Dr Gita Mathai  Many people suffer from pain in the neck, sometimes radiating down to the shoulders and arms. This used to be a disease of middle age. Now, young adults and even 11-year-olds complain of stiffness and pain. The human head weighs around five kilograms, approximately 8 per cent of total body weight. Seven neck bones (cervical vertebrae) support this relatively heavy head. These bones are the smallest and weakest of all the vertebrae. They are separated by natural "washers" - little gel-like discs that act as shock absorbers and provide stability, flexibility and motility. In childhood, the discs are composed of 85 per cent water. As age advances the water content decreases. The brittle discs can then break open, herniate or develop cracks. Damage heals poorly as the discs do not have good blood supply. The vertebrae come closer and the alignment is disturbed. The nerves to the shoulders and arms come out from between these bones. They can become pinched, causing pain and stiffness. In people over 40, 60 per cent of X-rays show degenerative disc disease. Not everyone is, however, symptomatic. Pain can appear gradually or suddenly. It is usually sharp like an electric shock and runs down the arm. The doctor makes a diagnosis from a physical examination, X-rays, and CT and MRI scans. Vitamin D, calcium and phosphorous levels should be checked to see if the problem started due to bone weakness. Treatment involves pain relieving gels, heat and ice. A soft neck brace can be worn intermittently, especially during travel. Physical therapy is the mainstay of treatment. It helps to strengthen the neck muscles so that the bones are held in place even if there is degeneration. Flexion and stability exercises improve the function of the neck. Traction, massage and manipulation may be used. Pain relievers, anti-inflammatory drugs and anti-spasmodics can be tried. Surgery to remove the offending disc is usually the last resort. School-going children with neck pain often have faulty posture while sitting in school, studying at home, watching television, or using cellphones and computers. They slouch, lean too far forwards, sit sideways, refuse to use the tables provided and manage to strain their neck muscles. In addition, they carry heavy schoolbags, often slung asymmetrically on one shoulder. As per government guidelines, the weight of a schoolbag - including all books - should not exceed 1.5kg before Class III, should be 2-3kg for classes III to V, 4kg for classes VI and VII, 4.5kg with regard to Classes VIII and IX and not more than 5kg for Class X. Unfortunately, these guidelines are seldom followed. In young adults, the commute to college or workplace may be a long one. While seated on a bike, the back should be straight. In a car, the distance between the seat and the steering wheel should be adjusted so that the arms are slightly flexed. While using a computer or watching television, the screen should be at eye level. Taking these precautions could save your neck. To prevent neck strains, pains and degeneration Maintain ideal body weight (height in meter squared X23) • Do regular flexion and stretching exercises. Yoga is ideal. • Maintain good posture while sitting and standing with shoulders straight and feet flat on the floor. • Do not use a high pillow while sleeping.